Comparing Nutrients in 14 ounces Oranges VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Energy	6.43% 187kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	18.4% 24g	130g per day for Men 19-50 years
Sugars	51% 37g	23% 16.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	12.4% 8.97g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	69.2% 623μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.65% 1.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	45.6% 183μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	563% 507mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	42% 6.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	16% 159mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.96% 0.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	19.3% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Red Sweet Peppers:

• Raw Oranges have 1.6 times more Vitamin B1 than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 14.3 times more Vitamin A, 2.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B5, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, 2.4 times more Vitamin C, 8.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Red Sweet Peppers:

• Raw Oranges have 5.7 times more Calcium and 2.6 times more Copper than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 4.3 times more Iron, 4.5 times more Manganese, 1.9 times more Phosphorus and 3.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Red Sweet Peppers have similar amounts of Magnesium, Potassium and Water per 14 oz.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.8 times more Energy, 1.9 times more Carbohydrate and 2.2 times more Sugars than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 8 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Raw Red Sweet Peppers have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.